Ensure you are not driving or operating heavy machinery when listening to this audio.
Close your eyes and begin with focusing on your breath.
Breathe a deep breath that pushes out your abdomen.
Feel that breath going deep into your body,
Hold it and then gently release it.
Another breath in,
Imagining you are breathing in love and when you breathe out,
Breathe out any negativity.
Breathe in joy now,
Breathe out sadness,
Breathe in happiness,
Breathe out discontent,
Breathe in peace,
Breathe out unrest,
Breathe in love and just focus on your gentle breath.
Where is it in your body?
Feel the rising and falling as the body breathes.
Your mind will wonder that doesn't matter.
It will help you develop mindfulness and concentration.
Each time you notice your mind wondering,
You are strengthening your ability to focus on a thing.
Treat it as an opportunity not a problem and simply return to the breath.
Connect now with your deepest intentions for happiness,
Ease and safety and in your head just repeat the phrases after me with meaning and positive intention.
May I be happy.
May I be healthy.
May I be free from inner and outer harm.
May I live my life joyfully.
May I be happy.
May I be healthy.
May I be free from inner and outer harm.
May I live my life joyfully.
Now I want you to visualize somebody you love or a good friend.
Picture them in front of you and grow this intention of loving kindness and when you say them feel them and direct the phrases to them.
May you be happy.
May you be healthy.
May you be free from inner and outer harm.
May you live your life joyfully.
May you be happy.
May you be healthy.
May you be free from inner and outer harm.
And may you live your life joyfully.
I want you now to let this person go from your mind and visualize now a neutral person in your life.
This is someone you see maybe regularly but don't know very well.
It may be somebody who works somewhere you go a lot.
Someone who's at the place you go to every day.
A neighbor perhaps.
And although you don't know this person well you can recognize that this person wants to be happy as well.
You don't need to know what their happiness looks like.
And again offer this person the loving kindness connecting with the intention to care about their wellbeing.
May you be happy.
May you be healthy.
May you be free from inner and outer harm.
And may you live your life joyfully.
And as you let this neutral person go I want you to bring to mind someone you find difficult.
You may not want to pick the most difficult person in your life,
Instead choosing someone minorly difficult.
Maybe it's someone you find yourself agitated with or annoyed by.
You may want to choose somebody more difficult.
Somebody very challenging.
Somebody who has hurt you.
You know the person that you need to bring into your mind.
Bring them into your mind now and visualize them.
Even though you may not mean it wholeheartedly every time,
I want you to make an effort with these loving kindness phrases.
May you be happy.
May you be healthy.
May you be free from inner and outer harm.
May you live your life joyfully.
May you be happy.
May you be healthy.
May you be free from inner and outer harm.
May you live your life joyfully.
And finally now,
We are going to say these words and set this intention to all beings.
Going to speak now to all of life.
Expand your awareness.
Imagine your family,
All of it.
Your friends,
All of them.
All the people you know.
All you have seen and think of their families and their friends' families.
Think now about people you might meet one day and to people you may never meet.
To all things with consciousness now.
May you be happy.
May you be healthy.
May you be free from inner and outer harm.
And may you live your life joyfully.
And now,
Take a few more moments in quiet mindfulness and meditation,
Focusing on your breath again and any sensations in your body.
